Women NCAA D1 400M performance Projecte Comp Actual Projecte Comp Actual to Name School I 200 I 400 O 200 O 400 d ID 400 to projected d OD 400 projected 400 H 60 100 HS 100 HS 200 HS 400 Brown, Kamaria TX A&M 22.5 50.94 22.21 51.76 49.5-1.44 48.92-2.84 Jefferson, Kyra Florida 22.63 52 22.39 51.5 49.76-2.24 49.28-2.22 Wimbley, Shakima Miami 23.08 51.82 22.43 50.84 50.66-1.16 49.36-1.48 Gause, Destinee FL 23.22 53.09 22.67 52.01 50.94-2.15 49.84-2.17 7.37 11.58w Spencer, Ashley Texas 23.46 51.54 22.69 51.38 51.42-0.12 49.88-1.5 7.46 11.27w Baisden, Kendall Texas 23.58 51.81 22.8 50.46 51.66-0.15 50.1-0.36 Okolo, Courtney Texas 23.04 51.35 22.93 50.03 50.58-0.77 50.36 0.33 Ellis-Watson, Taylor Arkansas 23.08 51.52 22.93 51.18 50.66-0.86 50.36-0.82 Beard, Jessica TX A&M 22.97 50.79 23.02 51.02 50.44-0.35 50.54-0.48 7.52 11.49 Roberson, Daye ShonOklahoma 23.72 53.4 23.22 51.37 51.94-1.46 50.94-0.43 Funderburk, Kala FL State 23.4 52.26 23.34 51.09 51.3-0.96 51.18 0.09 Woodall, Kenya Cincinnati 24.67 53.73 23.4 51.78 53.84 0.11 51.3-0.48 Little, Shamier TX A&M 23.48 51.37 23.41 51.06 51.46 0.09 51.32 0.26 53.74 Jones, Vanessa USC 24.11 53.33 23.44 51.5 52.72-0.61 51.38-0.12 McMillan, Lilla Tulane 23.71 53.34 23.5 51.86 51.92-1.42 51.5-0.36 7.78 11.71 Reynolds, Robin FL 23.16 51.77 23.73 52.15 50.82-0.95 51.96-0.19 7.48 Goggins, Aiesha East Carolina 24.55 53.8 23.76 51.48 53.6-0.2 52.02 0.54 Bamgbose, Margaret Noter Dame 24.08 52.1 23.94 51.37 52.66 0.56 52.38 1.01 Jean-Baptiste, Audre Tulsa 24.44 52.82 24.06 51.93 53.38 0.56 52.62 0.69 7.71 12.24 Tate, Brianna AZ state 24.24 52.4 24.09 51.66 52.98 0.58 52.68 1.02 Guster, Elexis Iowa 24.2 53.92 NT 52.19 52.9-1.02 w/id 200 of <23.7-1.00-1.20 w/200 of <23.22 w/id 200 of >23.7 0.00 0.25 2/200 of >23.22 Projections (Best 200 +1.0) + (2.5 2nd 200 differential)
Speed development coaches clinic Session 1 Constructing a speed/sprinting development philosophy A- The SKILL of sprinting? 1. It s a motor learning skill like any other sports and athletic skills, requires constant rehearsal and practice, Basketball free throw or 3 points requires a lot of practice, how about sprinting? 2. Skill mastery depends on the frequency of quality repetitions, enough quality repetitions to achieve technical mastery. To master a new language, would you practice it for 30 min once a week or 30 min 4 times a week? (Individual differences in motor intelligence can be a limiting factor) B- Motor learning stages: 1. Unconscious incompetence: Sprinters don t know they aren t technically sound at this stage 2. Conscious incompetence: sprinters know they aren t performing the proper mechanics but can t perform the correct way yet 3. Conscious competence: Sprinters performing the correct mechanics while consciously thinking and focusing on it, the skill isn t automated yet so performance isn t at its fastest 4. Unconscious competence: This is the skill mastery stage, where the performed skill is at its fastest with no time to think, now it s ingrained in the sprinters unconscious and muscle memory C- Sprinting sections/phases ripple effect: - (Faster 60 >> Faster 100 >> faster 200 >> faster 400!) 9 out of the fastest ever 10 women 400m sprinters ran sub 23 sec 200m! - The quality of the acceleration phase affects the quality of the max velocity phase which affects the quality of speed deceleration phase - The table below shows the correlation between sprints times over a range of sprints distances
D- Training plan periods ripple effect: 1. If you want to have a fast indoor season, you better be ready by the end of the fall. That makes fall training very important, so important that we call it Urgent Training, no time to be running in the woods cutting trees! They have to be ready to go by week 14 of the training plan 2. If you want to have a fast outdoor season, you better have a great indoor season which all depends on the quality of fall training E- Long >> short VS short >> long in developing speed and the skill of sprinting 1. The long to short approach in speed development won t allow enough time and enough quality repetitions to master the skill of sprinting before the indoor season starts which will limit the potential of the outdoor season s performance (Faster 60 = Faster 100 = Faster 200) 2. The short to long approach allows sprinters the chance for early exposure and constant much needed rehearsal of the skill of sprinting, which will allow sprinters to be ready to perform well during the indoor season F- A proposed motor learning approach to master the skill of sprinting 1. Progressive Intensity manipulated sprinting: allows rehearsing enough repetitions to master the skill of sprinting while progressing intensity over time as athletes get fitter and stronger 2. Forces mechanics drills: It s not enough to tell your sprinters what to do, as any other sport skill sprinters need to be put through forces mechanics drills that will force them to perform the skill of sprinting correctly 3. The ideal approach to develop the skill of sprinting is the one which is intensity manipulated with forced mechanics such as the max velocity drill and the acceleration ladder (The difference in the intensity manipulated 20-30 fly in the Charlee Frances approach for developing max velocity early on in the training plan, and the intensity manipulated and forced mechanics effect the max velocity drill progressions produces) G- Sprinting and force application: 1. Proper force application is the main source for faster sprinting 2. All air times are identical in a vacuum! This means that force application before leaving the ground is the limiting factor in how productive air times will be during sprinting 3. The ground preparation phase is the limiting factor in force production off the ground during ground contact before the air-time phase H- What do we coach? 1. Proper posture and body position to ensure proper force application (Shooting a cannon out of a canoe) 2. Proper mechanics to ensure proper force application 3. Proper rhythm to ensure proper force application
Session 2 Understanding and teaching the 100m technical model Sprinting is certainly not a one size fits all activity, and the old saying that many roads lead to Rome does apply. We do find that world-class sprinters typically have several commonalities. If your athlete is unable to accomplish one of the requisite postures or actions it may be the result of a technical misunderstanding or a physical dysfunction (McMillan, 2012). At this point it becomes the job of the coaches and the therapists to help the athlete move closer to the model; always remember however, that on your search to replicate the model, you may be seeing the effect but you must find the cause! Proper force application in sprinting 1. It s all acceleration! Sprinters should never stop pushing, Posting up and assembling the hard post at the start and pushing through it for the entire race. Foot placement while pushing is always related to the hard post/ hips, at the start pushing is occurring down and back where force application is part horizontal and part vertical. Pushing through the hard post as the hard post gradually ascends (It should feel as if they are running up the mountain). Once the hard post is upright foot placement will be directly down and force application is strictly vertical (looks like marching in place) 2. Up right sprinting A: Research showed that sprinters moving at 11.1 m/s exerted 26% more mass-specific force into the ground compared to athletes running at 6.2 m/s (Weyand, Sternlight, Bellizzi, & Wright, 2000). Additional research from Weyand, Sandell, Prime, & Bundle demonstrated that faster sprinters also produce greater amounts of force in significantly less time, resulting in shorter ground contact times (2010) 3. Upright sprinting B: During upright sprinting high-level athletes generate between five and ten times more vertical force compared to horizontal force (Seagrave, Mouchbahani, & O Donnell, 2009). Large forces, applied in a short time, in the right direction, and through the optimal range of motion allow fast sprinters to cover 69% more ground per stride than their slower counterparts. 4. Upright sprinting C: At max-velocity we look for an upright posture with the head, neck, and shoulders directly on top of the hips. Anything more than a slight forward lean will cause over-rotation of the entire system, and alter the direction of force production of the sprint stride. Athletes exhibiting forward posture and over-rotation may need to be cued to stand up or run tall. Initially, they may experience a sensation of leaning back due to the change from their familiar position. Accomplishing this is a springboard for the remainder of sprinting posture
5. Upright sprinting D: The ability to maintain a neutral pelvis will create a stretch across the hip flexor muscles, allowing for an elastic return of the thigh to the front side of the body. A common postural error in athletes is an anteriorly rotated pelvis. This may be the result of shortened hip flexor muscles or the athlete pushing on the ground for too long. Both conditions will cause sub-optimal ground-contact times and are often causes leading to the dreaded backside sprint mechanics. This backside model may also be caused by an athlete over-reaching. This is characterized by the athlete striking far out in front of their center of mass. At max velocity we will cue athletes to step over the knee and straight down into the track 6. Upright sprinting E: Through active dorsiflexion the athlete will create a stretch on the entire posterior chain, which upon ground contact will act as a spring utilizing stored elastic energy via the stretch-shortening cycle. This will aid in minimizing the amount of ground contact time. A common error I see is athletes striking the ground on their toes resulting in massive ankle amortization and increased ground contact times 7. Upright sprinting F: During a max-velocity sprint the actions of the arms are used as a means to balance the body as well as increase force production. On the front side the hand is blocked at or slightly above shoulder height with the elbow at approximately a 75 degree angle. We cue the action of the arm as a one stroke action. From the shoulder-height block, the athlete strikes down and back with the hand. In conjunction with ground contact the hand will swing past the hips with the elbow in near complete extension. Ensuring that the elbow reaches extension and that the hands pass below the hip pockets will allow for appropriate spinal rotation at the Thoracic spine 10-12 (Pfaff). As the arm swings behind the body, the elbow will re-bend to approximately 105 degrees allowing for daylight between the rear arm and the torso. The stretch created on the pectoralis muscle group along with the anterior deltoid will create an elastic energy return to the front of the body, negating any need to volitionally pull the arm forward Proper rhythm is required for successful sprinting 1. Correct force application rhythm will occur, when the correct range of motion that allows proper force production to be performed 2. Proper thigh and arm separation at the start and acceleration are required to produce greater forces, greater forces require longer time to produce. Sprinters need to get in tuned with the proper force application rhythm, which often slower than what they are used to. MOST sprinters seek turn over solely to sprint faster. Teaching proper separation and proper force production rhythm is a great opportunity for improvement (Carl Lewis and Leroy Burrell had great thigh separation at the start, their recovering thigh slightly less than perpendicular with the hard post at the first step, forming a slightly acute angle with the torso, both were former world record holders in the 100m!)
3. Arms/elbows are separated to accommodate the desired thigh separation, force produced from the shoulders and sprinters are cued to hammer with their hands down and back 4. Do we purposely slow down to produce more force? NO, NEVER! We go at the fastest speed possible at that proper force application range of motion, often bigger than what most sprinters used to so it feels slower. They need to trust it, it will slow them down in the beginning until they master it! Importance of stiffness and eccentric contraction training in sprinting The ground contact of an elite sprinter is characterized by the following: 1. An initial spike in the vertical force upon impact. This spike is far in excess of what is observed in lesser runners or what is predicted by traditional spring-mass models. See the photo from Dr. Weyand & Clark s most recent research 2. Minimized backside mechanics where the support leg makes a short stroke of the ground with respect to the hip. From a movement standpoint, we should see minimal hyperextension of the hip and optimized extension of the hip and ankle 3. Less downward vertical displacement of their center of mass immediately following touchdown than their lesser peers 4. Extremely short ground contact times. The top male sprinters in the world are on and off the ground in less than 0.09 seconds when sprinting at top end speed. The top females take just slightly longer These 4 points are all clues to what it takes to help an athlete run faster, an active strike of the ground with a very stiff leg. The downward movement of the athlete s center of mass MUST be stopped before they can move in the forward and upward direction and this requires a stiff spring. The vertical movement of an elite sprinter s center of mass following touchdown bottoms out higher and sooner than slower athletes. This occurs as a result of less amortization at the ankle, knee and hip. This is set up by active hip extension in to the ground (see point 1 above) and in turn results in the athlete being on and off the ground very quickly (point 4). Because they re off the ground sooner, backside mechanics are minimized (point 2). As with most things in running, both mechanics and physical capacities play a role in making this possible. From a mechanical standpoint, the swing phase should be active in to the ground with the position of the ankle, knee and hip joints and the location of the touchdown optimized to best apply the forces with the desired vector. From a physical capacity standpoint, the athlete must have the fast eccentric force generating capacity to ensure that the spring has as little give as possible at touchdown (point3). This fast eccentric force and stiffness at ground contact allows the world s best male sprinters to apply as much as 5x their bodyweight in force to the ground in single support in under 1/10th of a second.
i. The Block start 1. Anchoring the body and loading body weight on the pedals in a way that allows explosive force production to efficiently/effectively overcome inertia 2. Proper block start mechanics allow assembling the hard post where the whole body is on one line from the ankles through the head, the hard post is the platform where force is produced 3. Block exit angel has to be 45 degrees, it s very common for sprinters to exit the blocks at a lower angel than 45 degrees. Lower angel than 45 degrees will produced undesired forward rotation and will cause sprinters to compromise the hard post by breaking at the waist (Bubble butt) and not being able to push properly 4. To ensure posting up at the proper angel and being able to anchor the body in the blocks to produce explosive start, the following have to take place: I. Arms placed at shoulder width, shoulders right above arms and arms perpendicular with the ground II. Same as above in the set position, while hips are placed directly over the front toe, hips are high than shoulder and feet are placed fully on the pedals due to body weight proper placement on pedals III. This is a comfortable position and won t over load the sprinter s fingers and hands
IV. A great drill to use to teach proper body weight loading on the pedals is the half start out of blocks 5. We work our way down to the blocks: it s easier to attain full hip extension from a higher position and less deep of an angel than from a deeper angel. Teach your athletes the high start, then progress to the 3 point start then finally move down to the blocks. Post up/start and hard post kinesthetic awareness drill progression: i. Arm action at block exit: Pull the trigger with the back arm and sweep it explosively back long and big at the elbow, front arm forms a window with hand at forehead level or slightly above ii. Lean and catch while holding the hard post while thighs are separated
iii. Post up into wall or coach from a high start position iv. Post up into wall and perform wall acceleration drill v. Post up into coach holding the hard post and push down and back (stab back) while pushing coach for 6-8 steps without compromising hard post vi. Same as the previous point but coach will release the athletes after 6-8 steps of resistance and have them stab back and drive on their own and the goal is not to compromise the hard post. Keep pushing without breaking at the hips (NO bubble butt) vii. Box start drill: progress from doing it without a med ball into doing it with a med ball
6- The start and drive phase: Skating through with the back foot at the first step and low heel recovery in the first, the leg should recover with the knee above the heel in the first few steps, this puts your sprinters in a position where they can push better. Using a 12 inch hurdle above the back foot at the start is a great forced mechanics drill to ensure low heal recovery and a piston like action in the first few steps. Using 12 hurdle over the back foot from a standing start position Using a 12 hurdle over the back foot from a 3 point start Using a 12 hurdle over the back foot from block start
Session 3 Development methodology and program design for short sprints Start and acceleration development: 1- Acceleration ladder progressions 2- Resisted sprints that emphasizes horizontal force application : sled pulls, uphill sprints and big stadium stairs 3- Post up, hard post and ascending hard post enforcement drills 4- Deep angle Plyometrics: SLJ, SLSLJ, STJ 5- Starts up to 40m alone (perfect it alone first) 6- Stiffness/anti collapsing wall acceleration drill: 1 count, 2 counts, 3 counts 7- Starts up to 30m in completion in practice (Perfect it in competitive practice then perfect it in the meet, also competitive practices are great intensity awareness tool.don T WAIT UNTILL THE FIRST MEET TO GET YOUR ATHLETES TO COMEPET, IT STARTS IN PRACTICE) Max velocity development: 1- Wicket drill progressions 2- Resisted sprints that emphasizes vertical force application A: Wicket drill progressions with weighted visit for stiffness development during the eccentric phase of ground contact (eliminates potholes in the race by developing a more powerful and stiff stretch shortening effect at ground contact to effectively counter balance gravity) 3- Resisted sprints that emphasizes vertical force application B: stadium stairs small steps (tall body posture and pushing down) 4- In and out cycles (the first phase of any in and out drill has to be long enough to accommodate proper drive and acceleration mechanics and rhythm) 5- Stiffness/anti collapsing Plyometrics: developed through short and quick impact plyometrics, always performed at a tall body position and upright posture (Pogo, pogo skip, land from box and freeze double leg, land from box and freeze single leg etc.) 6- Stiffness/stability/balance/anti collapsing form training drills: A runs and freeze every 1 count, 2 counts and 3 counts, in place and moving forward, A runs through sand pit and staying tall, tracksand pit-track and stay tall etc.) 7-40-60 sprints (Completion runs, putting the technical model together, IT S ALL ACCELERATION)
Speed development strategies during fall training (pre-season) 1- First half of the fall focused on intensity manipulated and forced mechanics drills to perfect posture, mechanics and rhythm 2- Starting the second quarter of the fall start introducing completion runs to put together the race phases together and to teach your athletes to continue to push as they come up and after they come up 3- Introduce Ins and outs and flying sprints in the second half of the fall for max velocity and speed development while continuing to rehearse and perfect the technical model using intensity manipulated and forced mechanics drills
Proposed week training structures for short sprints throughout the annual training plan Training Period Monday Tuesday Preseason 1 Wednesday and Friday are recovery days (Low impact) Preseason 2 Wednesday and Friday are recovery days (low impact) In season Monday and Wednesday are recovery days and Friday is a pre-meet day 1.Tall body posture/stiffness for training drills in the w-up 2.Plyometrics (For acceleration and stiffness) 3.Acceleration technical teaching drills 4.Acceleration ladder 5. Conditioning: Short speed endurance 6.Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 1 Thursday 1.Tall body posture/stiffness for training drills in the w-up 2.Plyometrics (For acceleration and stiffness) 3.Acceleration technical teaching drills 4.Acceleration ladder 5. Conditioning: Body weight circuit/ cross training 6.Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 3 Monday 1.Tall body posture/stiffness for training drills in the w-up 2.Plyometrics (For acceleration and stiffness) 3. Acceleration technical teaching drills 4.Acceleration ladder 5.Ins and outs or completion runs (as needed) 6.Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 1 Thursday 1.Tall body posture/stiffness for training drills in the w-up 2.Plyometrics (For acceleration and stiffness) 3. Acceleration technical teaching drills 4.Acceleration ladder 5.Compeletion runs or ins and outs as needed) 6.Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 3 Monday Recovery / low intensity interval trainingweight training day 1 Thursday 1.Tall body posture/stiffness for training drills in the w-up 2.Max velocity technical teaching drills 3.Max velocity wicket drill completion runs Acceleration (chose as appropriately needed) 4. Plyometrics (as needed/ maintenance) 5. Postural integrity (marching drills for 20-30m) and hurdle mobility at cool-down 6. weight training day 2 1. Tall body posture/stiffness for training drills in the w-up 2.Multi throws 3.Max velocity technical teaching drills 4.Max velocity wicket drill 5.Speed endurance base 6. Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 2 Saturday 1. Tall body posture/stiffness for training drills in the w-up 2.Multi throws 3.Max velocity technical teaching drills 4.Max velocity wicket drill 5.Speed endurance base 6. Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down Tuesday 1.Tall body posture/stiffness for training drills in the w-up 2.Med ball throws 3.Max velocity technical teaching drills 4.Max velocity wicket drill 5.Speed endurance 6. Multi throws 6. Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down 7.Weight training day 2 Saturday 1.Tall body posture/stiffness for training drills in the w-up 2.Med ball throws 3.Max velocity technical teaching drills 4.Max velocity wicket drill 5.Speed endurance 6. Multi throws 6. Postural integrity (marching drills for 20-40m) and hurdle mobility at cool-down Tuesday 1.Tall body posture/stiffness for training drills in the w-up 2.Max velocity technical teaching drills 3.Max velocity wicket drill completion runs Acceleration (chose as appropriately needed) 4.Speed endurance 5. Multi throws 6. Postural integrity (marching drills for 20-30) and hurdle mobility at cool-down Saturday Competition
Colorado State University 400m, 400 hurdles training plan By Coach Karim Abdel Wahab Phase Monday Tuesday Wednesday Thursday Friday Saturday Early Fall Week 1-8 - 6:45am: Weight lifting 11:00am: (Acceleration development) - Acceleration technical teaching - Sled pulls or short hills - Power training: Med ball + plyometrics - 6:45am: Weight lifting 11:00am: (Endurance 1) - Teach curve running mechanics - Lactate Tolerance base - Developing the foundation and the ability to be able to run two good 400m in the same day. (Recovery day) - General training, pool, elliptical, body circuit. - 6:45am: Weight lifting 11:00am: (Max velocity development) - Max velocity Technique teaching - Small stadium stairs runs - Power training: Med ball + plyometrics - Note for 400 hurdlers: Today is a hurdles drills day for 400 hurdlers, stride length reserve development, alternation, and race stride kinesthetic awareness. (General training) 100m grass reps. (Endurance 2) Special Endurance base) - Teach curve running mechanics - Develop the foundation and the ability to run the 2nd 200m of the 400m race at the target split. - Progress from 2 (3x300) Russian intervals to 4 x 300-350 event runs on week 1,3 - Week 2, 4: extensive tempo work. - Saturday of week, 4, 8 are OFF.
Late Fall Week 9-16 Week 1,3: Race modeling and perfecting the first 200m of the 400 (learn the skill of relaxation and develop the feel for the pace) Week 2,4: Acceleration (Endurance 1) - Rehearse curve running mechanics - Lactate Tolerance base - Note that on week 1, 3 we will have two hard days back to back to develop the ability to go through rounds at a championship situation. (Recovery day) - Pool workout (Max velocity development) - Technique teaching - Relaxation development (Ins and outs, sprint float sprint) - Power training Weight training (General training) 100m grass reps. (Endurance 2) Week: 1, 3: working on 3 x broken 400m with the 2nd 200m at the target race pace. Week 2, 4: intensive tempo work - Saturday of week, 12, 16 are OFF. Monday race modeling progressions (perfecting the first 200m of the 400m) Fall progression: - This day is a great day to teach start and acceleration mechanics on the curve. - Week 7: Target distance first 50m of the 400m race on the curve, working on pushing and driving the first 50m. / Or 400 hurdles start over 1 h if needed. - Week 9: Target distance first 100m, working and pushing the first 50m the starting the maintenance phase after the 50m mark. / Or 400 hurdles start over 2 h if needed. - Week 11: Target distance first 150m, working and pushing the first 50m the starting the maintenance phase after the 50m mark. / Or 400 hurdles start over 4 h if needed. - Week, 13, and 15: Target distance first 200m, working and pushing the first 50m the starting the maintenance phase after the 50m mark. / Or 400 hurdles start over 5 h if needed. - Note regarding race modeling: Full and adequate recoveries are advised to have enough energy to simulate the first 200m on the race. Tuesday special endurance 2 base and Vo2 max base Fall progression: - Week 1: 3 x broken 600m x 6-10 min rest (change speed every 200m, first 200m 75%- second 200m 50%- last 200m 75%) - Week 2: 2 x 600m x 15min recovery @ even pace (athletes will have to push in the last 200m to maintain the pace) try to maintain same pace in the second 600 and record the average time - Week 3: 3 x broken 600m x 6-10 min rest + 3 x 200m x continues relay (Teach 4x4 exchange and use 4-6 athletes per relay) - Week: 4: 2 (4x150m) x 20sec/15min rest (use 2 sec faster than the average 600m time from week 2) - Week 5: 4 x broken 600m x 6-10 min rest - Week 6: 2 (3x200m) x 30sec/15min (same pace as week 4) - Week7: 4 x broken 600m x 6-10 min rest + 3 x 200m x continues relay - Week 8: 2 (2 x 300m) x 45 sec/15min (same pace as week 4) - Week 9: 5 x broken 600m x 6-10 min rest - Week 10: 2 x 600m x 15 min rest first one with sneakers at same pace as week 4, the second one done with spikes at least at the same pace as the first 600m or faster ( athletes are encouraged to show what they got) - Week 11: 5 x broken 600m x 6-10 min rest
- Week 12: 2 x 550m x 15min rest at.2 sec faster per 50m than the average pace from the 600m in week 10. - Week 13: 4 x faster pace 4 x broken 600m x 6-10min rest. - Week 14: 2 x 550m x 15min rest (same pace as week 12) (This week might be the intra-squad meet week and training needs to be adjusted accordingly) Saturday secondary endurance Fall progression: - Week 1-3: 2 (3x300m) 1 min / 10 min rest - Week 4: OFF - Week 5: 4 x 300m for women event runs and 4 x 350m for men event runs x 5m rest trying to maintain an even pace. - Week 6: 7 x 300m x 5 min rest - Week 7: 4 x 300m for women event runs and 4 x 350m for men event runs x 5m rest trying to maintain an even pace. - Week 8: OFF - Week 9: 4 x 300m for women event runs and 4 x 350m for men event runs x 5m rest trying to maintain an even pace. - Week 10: 6 x 300m x 5 min rest x 3 sec faster than week 6 - Week 11: 3 x broken 400m x 12-15 min rest with the last 200m at target race pace. - Week 12: OFF - Week 13: 3 x broken 400m x 12-15 min rest with the last 200m at target race pace. - Week 14: 5 x 300m x 5 min rest x 3 sec faster than week 10 (This week might be the intra-squad meet week and training needs to be adjusted accordingly) In season Weight lifting at 6:45am Special endurance base 11:00am: Progress from 2 x500 and its variation during the indoor season to 2 x 450 and its variation during the outdoor season. Late out door season with 4 weeks before major competition drop to 1 x 450m. Pace continues to get faster as volume drops. Typically 0.2 sec faster per 50m. - 400 hurdlers would do the same workout outdoors while running over the last 3 hurdles. - Hurdle mobility - 8 x 200m tempo during the indoors season, into 6 x 200m tempo during the outdoors season with 150 tempo during recovery weeks and 4 x 150m tempo at major competition week. - 400 hurdlers can do some basic hurdle drills at the w-up today. Weight lifting at 6:45am 11:00am: Week 1, 3: Secondary endurance: critical zone work, event runs, 300+1 or quality one work. 400 hurdlers can do 3-11 workouts today or 400m hurdles race simulation works. Week 2,4: 1- Med ball work for activation 2- Max velocity and acceleration work (400 hurdlers can do 100m repeats x 10 steps alternation utilizing race stride length drills) 3- low volume plyometrics Pool or elliptical Premeet Comp Week 1,3: 200m + 400x400. Week 2, 4: 400+4x400.
Note for post season training: - After the outdoor conference champion ship a reloading week should be utilized for athletes that will make NCAA final round, USAs, Olympic trials or any post NCAA first round competitions. A reload week should be utilized once every 3 weeks with higher volumes and lower intensities to avoid crashing in the post season phase.